CrossFit FYR – CrossFit

Lifting

Snatch Grip Deadlift (8-7-6-5-4)

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 m run

30 Double Unders

5 Power Snatches (135/95#)

Rest 3 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

30 Double Unders

10 Power Snatches (95/65#)

Rest 3:00

AMRAP 5:

Buy-In: 400 Meter Run

30 Double Unders

15 Power Snatches (75/55#)

buy in means only run once per round. only count reps of dubs and snatch

Fit AF

Metcon (3 Rounds for reps)

a- 4×10 deadlift

b- same as cross fit, sub 20 db snatch for regular snatch